YHC woke up this morning one year older than when he went to bed last night and excited for the Birthday Q.  Not sure why, but the routine this morning gravitated toward a lot of one-legged exercises.

Warm Up

• High Knees x20 IC
• Radish Pickers x10 IC
• Willie Mays Hayes x10 IC
• Spiderman Merkins x10 (think peter parker with merkin)
• Scorpion Dry Docks x5 each leg (carolina dry dock with one leg up and over your 6 like a scorpion tail)
• Forward Arm Cirlces x15 IC

The Thang

Thang 1: Pyramid with the following four exercises: 1) Spiderman Merkins x10; 2) Prisoner Squats x20; 3) Scorpion Dry Docks x10 each leg; 4) Bulgarian Split Squat x10 each leg.

• Exercise 1, run a lap around the parking lot
• Exercises 1, 2, run a lap
• Exercises 1, 2, 3, run a lap
• Exercises 1, 2, 3, 4, run a lap
• Exercises 2, 3, 4 run a lap
• Exercises, 3, 4 run a lap
• Exercise 4, run a lap

Thang 2: Single Leg Burpee Team Race–teams of 4, each PAX performs 5 one-legged burpees on each leg while other team members held plank. First team to finish wins, turns out we all lost.

Mary

Around the world Merkin (4 merkins, lifting a different limb off the ground after each merking) ring of fire while other PAX hold plank. A second ring of fire while PAX held low plank. A third ring of fire while PAX held star plank.

41 Birthday Merkins to finish it off.

Announcements

• #sunnyside tomorrow, M and 2.0 friendly
• Mystery Q month continues at #thebighouse next Wednesday, 9/11. The 9/11 memorial stair climb at Keenan also happening that day
• F3 Chatham cookout currently being planned for a Saturday in October. Exact date still TBD, details on Slack.
• Prayers for those on the Carolina coast and in the Bahamas affected by Hurrican Dorian.

COT/BOM

Thanks, PAX, for all your support and encouragement since my fat ass showed up on your door step in January (currently down about 50 pounds from January to September). Every time you show up at a workout, you help make not only yourself better but also help every other PAX there to make himself better. Keep up the good work! Until next time, Aye!